We will not talk about whether it is right to switch to vegetarianism or not. Everyone approaches this question with his ideological point of view, opinion about healthy food, lifestyle , harmony with the environment. Let's drop all this and think about whether the vegetarian menu can be tasty and varied.
Miscellaneous vegetarianism
Let's start, perhaps, with the fact that the menu of vegetarian food can differ depending on the direction you choose. So, a complete rejection of all products of meat origin (including milk, honey, eggs) and products of exploitation of living things is called veganism.
Presence in the menu of dairy products, eggs, honey in a combination with refusal of meat - ovo-lakto-vegetarianism.
And if you leave only dairy products and vegetable food - lacto-vegetarianism.
In addition, there are raw food - eat vegetarian food not processed thermally. And also vegetarians who consume fish and even chicken.
How to make the menu balanced?
The main problem of all vegetarians is the lack of vital amino acids . So, the meat contains a complete set of them, and to everything else, from meat products protein is easier to digest. From this we conclude: a balanced vegetarian menu should largely consist of protein plant foods.
But this will not be enough. It is important to learn how to get a full set of essential amino acids from one meal, because the lack of a lysine will lead to all your efforts to "harvest" valine and leucine will be in vain. Amino acids "work" only in their entirety.
Therefore, the menu of a vegetarian diet should be very thoughtful and diverse. Focus on cereals, grains, nuts, seeds, beans, and soy. Soy is the best substitute for meat products. If you look at the truth in the face, you can say that we all eat soya, without realizing it. In fact today any bought semifinished items, sausages, sauces contain it.
With soybeans, you can experiment and cook your favorite meat analogs. What we now show you in the recipes of the vegetarian menu.
Cottage cheese curd
Ingredients:
- soy cottage cheese (tofu) - 200 g;
- solid vegetable oil - 150 g;
- rye flour - 2 cups;
- soda, redeemed with vinegar - ¼ tsp;
- Vanilla sugar - 1 teaspoon;
- sugar for powder.
Preparation
Oil chop, mix with flour, add cottage cheese, soda, vanilla sugar. Dough to mix gradually adding flour as needed. Roll it to a thickness of ½ cm, cut and roll in sugar. Put on a baking sheet with parchment paper and bake for 20 minutes.
Cold sauce
Ingredients:
- tofu - 4 tbsp;
- mayonnaise - 1 tbsp;
- processed cheese from soy - 1 tbsp;
- boiled, grated beets - 1 tbsp;
- garlic powder or crushed fresh garlic - 1 tsp.
Preparation
Mix all the ingredients, decorate with greens and serve as a sauce for the dishes or for the bread.
Olivier from Tofu
Ingredients:- tofu - 500 g;
- green peas - 1 pot;
- mayonnaise - 400 g;
- greens - 1 bunch.
Preparation
Cut into cubes tofu, add peas, finely chopped greens and season with mayonnaise. Vegetarians believe that in this recipe, when you add ingredients that are common in olive ingredients (potatoes, onions), taste tends to deteriorate.
Dessert from Tofu
Ingredients:
- tofu - 500 g;
- lemon juice - 1 tbsp;
- water - 1/3 cup;
- honey - 2 tbsp;
- bananas - 2 pieces;
- vanillin - 1 pinch.
Preparation
Cut bananas with rings, mix tofu with water and lemon juice. Put everything in a blender, add vanillin and whisk until smooth.
Here's the super protein food we got. By the way, a vegetarian menu can be useful for losing weight. And many women in the soul choose vegetarianism with the hope of improving their appearance.